F E B R U A R Y 2 0 2 6 P S I B E W E L L N E W S L E T T E R AHA Life’s Essential 8 Improving and maintaining cardiovascular health, can help you enjoy a longer, healthier life. Life’s Essential 8 are the key measures for improving and maintaining cardiovascular health, as defined by the American Heart Association. Better cardiovascular health helps lower the risk for heart disease, stroke, cancer, dementia and other major health problems. Ingredients • 2 Tbsp olive oil • 1 small yellow onion, finely diced • 1 Tbsp minced garlic • 1 red bell pepper, finely diced • 2 Tbsp chili powder • 1 ½ tsp dried oregano • 1 tsp ground cumin • ½ tsp cayenne pepper • 1 tsp paprika • Salt & pepper to taste • 2 (14.5-ounce) cans fired roasted diced tomatoes • 2 cans black beans, drained and rinsed • 1 can pinto beans, drained and rinsed • 1-4 ounce can diced green chiles • 1 cup frozen corn • 1 cup vegetable broth • 1 bay leaf • 1 lime • ¼ cup finely chopped cilantro Directions 1. Heat a large, heavy-bottomed pot over medium-high heat. Add olive oil and let it heat for about 30 seconds. Add diced onion and red pepper. Cook, stirring occasionally, until very tender. 2. Reduce heat to medium. Add garlic, chili powder, oregano, cumin, salt, cayenne, paprika, and pepper. Stir constantly for 45 seconds to 1 minute until fragrant. 3. Add diced tomatoes, beans, green chiles, corn, vegetable broth, and bay leaf. Stir to combine. 4. Reduce heat to a simmer. Let cook for 25-30 minutes. 5. Remove the bay leaf before serving. Squeeze in lime juice and top with cilantro and other favorite chili toppings. Nutritional Information (Per Serving): Total calories: 415 calories, Total fat: 7 g, Protein: 21 g, Sodium: 499 mg, Carbohydrate: 65 g, Dietary fiber: 22 g, Saturated fat: 1 g. Health Coach Tip: This recipe is packed with fiber and plant-based protein, making it a satisfying and heart-healthy choice. Aim for 25-38 grams of fiber daily by including legumes, vegetables, fruits, whole grains, nuts and seeds. Vegetarian Chili Eat better: Aim for a healthy eating pattern focused on more whole foods. Be more active: Aim for 150 minutes of moderate or 75 minutes of vigorous activity weekly. Quit tobacco: Use of cigarettes, e- cigarettes, and vaping is the leading cause of preventable death. Get healthy sleep: Good sleep is vital for heart health. Adults should aim for 7-9 hours each night. Manage weight: Achieving and maintaining a health weight has many cardiovascular health benefits Control cholesterol: High levels of non-HDL, or “bad” cholesterol can lead to heart disease. Manage blood pressure: Keeping your BP within acceptable ranges (<120/80) can keep you healthier longer. Manage blood sugar: Over time, high levels of blood sugar can cause damage. Regular A1c testing can reflect long-term control.