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If you are a lover of milk and its derivatives, there is one more reason to maintain regular consumption of these products.

According to the Prospective Urban Rural Epidemiology (PURE) study, published in the journal Lancet, dairy consumption is associated with a decreased risk of mortality and major cardiovascular diseases.  

The researchers who led this study indicate that  Consuming three dairy products a day, compared to consuming half a daily serving, is related to a reduction in cardiovascular diseases and mortality between 14% and 23%.

This study was carried out on 136,000 people between the ages of 35 and 70, from 21 countries on 5 continents.

Francisco Herrera Morales, nutritionist at Dos Pinos added “dairy products have other healthy components such as amino acids, calcium, magnesium, potassium and probiotics, which could help strengthen the body against heart diseases.”

Costa Rica with serious risk of deaths from cardiovascular diseases. Data from the Ministry of Health and the Costa Rican Social Security Fund place cardiovascular diseases as the main cause of death in the country.


According to the Health Situation Analysis for Costa Rica 2018, and the National Survey of Cardiovascular Risk Factors of 2014, the three main factors that cause these diseases are: high blood pressure with 31.2% of the population, diabetes suffered by 14.9% % of the population, overweight and obesity, which has increased alarmingly, in approximately 66.6% of people between 20 and 45 years old.


"It is important to emphasize that cardiovascular diseases can be prevented if appropriate measures are taken in time, whether by modifying eating habits, maintaining good medical and nutritional control and exercising supervised by competent professionals," concluded specialist Herrera Morales.


Dietary guidelines to prevent cardiovascular disease


Below we point out some of the main nutritional recommendations to prevent or control heart conditions:


  • Cereals: consume at least 50% in whole grain versions rich in dietary fiber.

  • Fruits and vegetables: 5 a day is very good, 8 a day is an ideal goal for the heart.

  • Dairy: 3 servings daily (milk, yogurt and cheese)

  • Meats: prefer white meats and fish, in this way, red meat maximum 2 times a week and fish rich in Omega 3 such as tuna, salmon, trout or sardines at least 2 times a week.

  • Fats: Prefer healthy fats and reduce saturated or trans fats, like this:

  1. Promote the consumption of healthy fats such as oils, avocado, nuts or seeds. Of these options, ideally include 2-3 servings daily.

  2. Limit saturated or trans fats, avoiding the consumption of meats with skin or fatty edges, packaged products that indicate trans fats in their nutritional table, fried foods or fast foods and preferring options that indicate less saturated fats.

  • Low-sodium foods: A low-sodium product is by definition one that has less than 140 mg of sodium in each serving.     

  • Remember to add little salt and consume the smallest amount of canned, packaged or similar products and replace them with more natural foods to achieve this goal.

  • Alcoholic beverages: Consume alcohol in moderation, this means 1 drink maximum per day for women or 2 maximum for men, less if possible.

  • Sugar: Limit the consumption of desserts, candy, etc. And if we consider table sugar as such, maximum 6 teaspoons of sugar daily. You have to pay close attention to drinks, cookies and breakfast cereals because part of the sugar that a person ingests may be hidden there. daily.

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