A long, healthy life (and who doesn’t want that?) starts with your heart. But keeping your heart strong is sometimes easier said than done. Cardiovascular disease is the leading cause of death in the United States. The good news? An extensive body of research suggests the ever-growing health benefits of drinking milk. Recent studies are finding that beyond all its nutritional benefits, an “intake of dairy products is associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.”

These health rewards may be dramatic, but earning them doesn’t have to be. Adding just one more glass of milk may make a difference when it comes to type 2 diabetes, according to research in the American Journal of Clinical Nutrition. Researchers analyzed 17 studies that included data from more than 370,000 men and women and found that with just one extra daily glass, milk drinkers lowered their risk of type 2 diabetes by 13%. Science is also proving that drinking skim milk can help manage blood pressure, another risk factor for cardiovascular disease. So when it comes to drinking milk, don’t just follow your taste buds—listen to your heart.