According to a one study, heart health can be improved by consuming this food twice a week.

Good heart health involves a lot of factors, from working out regularly to eating the right type of meals. Despite having no short cuts when it comes to having good cardiovascular health, there’s one food that can increase your heart health, specifically if you eat it twice a week.

According to a 2018 study published in the American Journal of Hypertension, there’s a link between eating yogurt twice a week and less risk of cardiovascular disease.

“We hypothesized that long-term yogurt intake might reduce the risk of cardiovascular problems since some previous small studies had shown beneficial effects of fermented dairy products,” said Justin Buendia, one of the study’s authors. “Here, we had a very large cohort of hypertensive men and women, who were followed for up to 30 years.”

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These results were gathered by examining the health records of over 55,000 women between the ages of 30 and 55 with high blood pressure. Stats from 18,000 men between the ages of 30 and 55. Participants kept logs of their diets and medical diagnoses that included strokes and heart attacks.

Subjects who ate two or more servings of yogurt on a weekly basis were 19% less likely to suffer a heart attack than subjects who didn’t eat yogurt at all. While all subjects experienced benefits, these results were more pronounced in women, who were 30% less likely to experience cardiac arrest by consuming yogurt often.

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Yogurt, especially those with no added sugars or added flavors, is healthy for your overall health. It has protein, calcium, and probiotics. It’s especially beneficial for heart health, being linked with positive blood pressure and cholesterol levels.

If you want to add yogurt to your diet, it’s important to know that not all yogurts are made the same. Many brands of yogurt have sugars or unhealthy artificial sweeteners. Your best bet would be to eat plain non-fat yogurt, mixing it with fruits or other ingredients for flavor and for rounding out meals.