Have 1 or 2 servings of milk or yogurt a day

High value
Evidence B
Buys life
Disputed
Costs a little
Takes minutes
No willpower

In plain words

People who have 2 or more servings of milk or yogurt a day have about a 17% lower chance of dying over the same period than people who don't drink it.

Cost: A few CNY a day, and it takes no time.
What you get: The PURE follow-up study covered 21 countries and 136,000 (13.6万) people, followed for an average of 9.1 years, with 6796 deaths. People who ate 2 or more servings of dairy a day had about 17% lower risk of death than people who ate none (hazard ratio 0.83, 95% CI 0.72–0.96, the plausible range), trend P=0.0052
Notes: The dispute is that PURE included many low- and middle-income countries, where being able to have milk every day itself signals a comfortable household, and that confounding is hard to remove completely. Also, people who are lactose intolerant can switch to yogurt or low-lactose milk instead of forcing themselves to drink milk
Evidence grade: B : Supported by research but without a precise number, or based on small or single studies.
Sources: Dehghan M, Mente A, Rangarajan S, et al. (2018). Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. Lancet, 392(10161), 2288-2297. https://doi.org/10.1016/S0140-6736(18)31812-9

Translated from the Chinese original. Original book, section 2, tip 34. This section is about health and medicines. It is general information, not a substitute for a doctor’s diagnosis or prescription. Content may be out of date and rules differ by place. When you actually deal with an agency, a doctor or a court, follow what local officials, doctors and lawyers tell you. Disclaimer