Veronica 💛 Heart Dietitian

🎉 Exciting News! 🎉 I’m thrilled to announce that my new cookbook, “Easy Steps To Lower Cholesterol: The Portfolio Diet Action Plan” is officially out! 🥳🍴 To celebrate, I’m doing a GIVEAWAY! 🎁✨ One lucky winner will receive a FREE copy of my cookbook! How to Enter: Follow @TheHeartDietitian ❤️ Like this post 👍 Leave a comment with your favorite cholesterol-lowering food 🥑🍓🌿 US and CAN residents only. Giveaway is not endorsed or sponsored by Instagram. Giveaway will close Sunday, June 23rd at 11:59 PM ET. Winner’s prize will be shipped out on or after 06/24. Good luck! Thank you for all your support. I can’t wait for you to try these delicious and heart-healthy recipes!

Are you ready to lower your cholesterol in just 6 weeks? 🤯 Here’s what I’d do, follow these 4 powerful steps: ➡️ Snack on nuts and seeds – They’re full of heart-healthy fats that naturally lower cholesterol. ➡️ Eat more plant protein – Swapping in foods like beans, lentils, tofu, and tempeh helps reduce cholesterol and supports heart health. ➡️ Add soluble fiber – This underrated nutrient binds to cholesterol and helps flush it out. How cool is that?! ➡️ Include plant sterols – A key part of the Portfolio Diet, plant sterols help block cholesterol absorption in your gut. These are the exact steps I teach … and my past clients have seen up to a 30% drop in their LDL! Excited at the possibility? You can choose an eating pattern that’s positive, fun, and sustainable and still reach your health goals. 🫶 Share with a friend who wants to lower their cholesterol 💛 P.S. Need help? Comment training and I’ll send you a FREE training that tells you how to start eating foods to prevent a heart attack — let’s do this ⤵️ #cholesteroldiet #cholesterol #portfoliodiet #hearthealthy #hearthealthyfood #hearthealthydiet #cholesteroltips #heartdisease #cardiovascularhealth #cardiovascular #heartattack #hearthealth

Got high cholesterol? Start adding more soluble fiber to your diet! ❤️🤗 🙌 Foods like ground flaxseed are packed with soluble fiber, which binds to cholesterol in the digestive system and helps lower LDL (bad) cholesterol levels. Plus, it keeps you feeling full longer, making it easier to stay satisfied between meals. ✨ The best part? It’s all about adding nourishing foods rather than restricting. Sure, we all know to limit fried foods and fatty meats—but focusing on what you can add keeps eating enjoyable, not a punishment! 💪Small changes like these can make a big difference in your heart health and overall wellness ✌️ Better choices, better you. 🫶 hit follow for more proven & simple nutrition tips and ❤️ share with a friend who needs these tips & tricks #HeartHealth #fiber #cholesterol #cholesteroltips #flaxseed #SolubleFiber #GroundFlaxseed #NutritionTips

[AD] CHOCOLATE PRUNE TOFU SMOOTHIE🥤 @caprunescan 🔥 It’s been a hot summer and if you’re looking to hydrate with something more nourishing than water, this creamy smoothie hits the spot! 💧 As a dietitian, I love using California Prunes, to naturally sweeten smoothies. They’re shelf stable, rich in fibre, and are a source of potassium, which helps support electrolyte balance, making them perfect after a workout or a long day in the sun. And you know me, if the ingredients aren’t already in my kitchen, I’m not making it. Luckily, you can whip up this smoothie using ingredients straight from your pantry! 👇 Comment SMOOTHIE, and I’ll send you the recipe!

What if I told you that something as simple as including more plant protein could help you lower your cholesterol and blood pressure — and even lose weight? 🫶 No extreme diets. 🫶No cutting out entire food groups. 🫶No feeling hungry or deprived. Just one powerful shift — adding the right nutrients to support your heart. That’s exactly what worked for my client. We didn’t talk about restriction — we focused on addition. More plant protein. More soluble fiber. More plant sterols. More unsaturated fats. More heart-healthy nutrients. The result? ✨ 10 pounds lost ✨ Lower cholesterol and blood pressure ✨ Reduced statin dose ✨ More energy and control over her health This is what heart health can look like — simple, supportive, and sustainable. Inside The Heart Connection, I’ll show you how to build heart-healthy meals that nourish, satisfy, and support your long-term goals. Want in? DM me the word “HELP” to see if it’s the right fit for you ❤️

[#ad] Sponsored by the Canadian Sugar Institute @cdnsugarnutr 🍑 This delicious Peach Oat Crisp is a must make while peaches are in season! It’s made with juicy peaches, cinnamon, and a golden oat walnut crumble, sweetened just right and baked to bubbly perfection. This simple, delicious dessert swaps butter for extra virgin olive oil and uses a touch of brown sugar to enhance the natural sweetness of the fruit and help brown the oat crumble on top. 👇 Comment PEACH and I’ll send you the recipe! Bon appétit! #hearthealthydessert #dessert #hearthealth #peachseason #peaches #dietitianapproved #peachcrisp #ad

August marks wild blueberry harvest, and what better way to celebrate than with a contest! 💙🍇 @canadianwildbb Whether it’s stained fingers, splattered smoothies, or colourful desserts, we want to see your #WildBlueMess! Get creative in the kitchen, think muffins, smoothies, pancakes, or berry covered kids, and snap a pic of your wild blueberry creation. Post it with #WildBlueMess, tag @canadianwildbb, and follow along for a chance to win one of four $250 grocery gift cards! Open to Canadians 18+. Contest ends Sept 12, so don’t wait! My family’s been baking up a storm, and if you want to try our kid and adult approved recipes, comment WILD and I’ll send them your way. Did you know? Wild blueberries are rich in anthocyanins, powerful antioxidants that give them their deep blue colour, and their heart health benefits. Research shows anthocyanins can help lower blood pressure, reduce inflammation, and support healthy cholesterol levels.🫐🫀 #wildblueberrypartner #nutritionpartner #wildbluemess #hearthealth #dietitianapproved

✨ Try my new favourite lunch ✨ #Sponsored #Ad 🥚🥪I’ve partnered with @eggsoeufs to bring you this easy, heart healthy lunch idea. Who knew a protein packed lunch could taste this good? 😋 This curry egg & chickpea salad sandwich is creamy, crunchy, a little sweet, and full of flavor—with zero fancy prep required. Just mix, mash, and serve on your favourite whole grain bread or wrap with some leafy greens. Done and delicious! 💡Did you know? Swapping out processed deli meats for whole food proteins like eggs, chickpeas, and Greek yogurt is a heart smart move. Processed meats are linked to higher heart disease risk—this sandwich keeps things satisfying and nourishing. 💛 And here’s the good news: eating dietary cholesterol doesn’t increase blood cholesterol levels, so go ahead and eat the yolk — it’s nutrient-dense and a great source of protein. 🥄 Recipe: Ingredients: 2 hard boiled eggs, chopped ½ cup low sodium canned chickpeas 2 tbsp plain Greek yogurt ½ tsp curry powder ¼ tsp ground turmeric ¼ cup chopped celery ¼ cup golden raisins 1 tsp lemon juice Instructions: - Mash eggs, then mix in chickpeas and Greek yogurt. - Stir in curry powder, turmeric, celery, raisins and lemon juice. - Serve on whole grain bread or in a wrap with greens. = 15 g of protein + lots of fibre + healthy fats equals the perfect heart-healthy lunch!

📌 I was giving a talk the other day about how to read food labels, and we landed on a hot topic: granola bars. Turns out, when you really read the label, some of them are basically candy bars in disguise. High in sugar, low in fibre, loaded with palm oil… not exactly the heart-healthy snack most people are going for. So I thought I’d share a few dietitian-approved tips to help you snack smarter: ✅ Look for 4g+ fibre — oats, flax, or psyllium are great signs ✅ Choose bars with nuts, seeds, or soy for heart-healthy fats and protein ✅ Aim for 5g or less added sugar ✅ Skip palm oil when you can Whether you’re picking up a packaged bar or making your own, these small shifts can support healthy cholesterol levels and keep snacks satisfying. 💬 Got a go-to granola bar you love? Share it in the comments and let’s build a heart-healthy snack list together! 💓

Real talk: actually make a snack that makes you smile. Because we deserve fibre, protein, and sprinkles too. 🍿✨ I had to hop on the viral protein popcorn trend—but gave it a high-fibre, feel-good twist. 💪 You’re going to want to save this ➡️ Recipe: Line a baking tray with parchment and spread out 6 cups of @purplesfulsnacking air-popped popcorn. In a bowl, stir together ¾ cup plain yogurt and 1 scoop vanilla @nugonutrition protein powder until smooth. Drizzle the protein-yogurt mixture over the popcorn. Add sprinkles for a fun crunch (optional but highly encouraged 🌈). Gently toss to coat. Chill in the fridge or freezer for 10–15 minutes to set. Enjoy right away—or store in the fridge for later. ✨ High in fibre, packed with protein, and totally fun-approved. 🎥 Try this for your next movie snack night! 🫶 be sure to FOLLOW along for straightforward recipes that will lower your cholesterol and blood pressure, using ingredients you already have in your kitchen #ProteinPopcorn #SweetSnack #Fibre #Protein #Popcorn #HealthyTreats #DietitianApproved #NugoPartner #RealTalk #gifted

Do you ever feel starving an hour after breakfast? You’re not alone. A lot of my clients feel the same — and they often blame it on willpower. But here’s the truth: it’s not about willpower. It’s about what you’re eating... or more importantly, what’s missing. Here’s the simple breakfast formula I use with clients to help them stay full for hours (and lower cholesterol while they’re at it): ✨ Protein + Fiber + Healthy Fat That’s it. Some of my go-to plant-based options: 🥤 Soy Milk Smoothie with protein powder, berries & chia 🥣 High-Protein Overnight Oats with hemp hearts and soy milk 🌯 Vegan Breakfast Burrito with beans, tempeh & quinoa This combo helps stabilize blood sugars, reduce cravings, and support weight loss — all while giving you steady energy through the morning. This is what heart health looks like when it’s built on simplicity, balance, and support. Inside The Heart Connection, I’ll show you how to build nourishing, satisfying breakfasts that lower blood pressure, shrink waist circumference, and support healthy cholesterol — all without confusion or overwhelm. 🛑 Been meaning to eat more plant protein but haven’t actually started? You’re not alone. Most people know it’s important… but don’t know how to do it consistently — or what to eat. That’s exactly why I created the Plant Protein Challenge — so you’re not just learning, you’re doing (with my support every step of the way). ✅ Easy, done-for-you plant-based protein ideas ✅ Daily prompts to keep you on track ✅ Real support from a Registered Dietitian who gets it ✅ Plus — you’ll feel the difference in just one week We kick off TOMORROW — May 21st! You in? DM me the word “PROTEIN” to reserve your spot — this is your sign to stop overthinking and start feeling better ❤️ #hearthealth #plantprotein #dietitianapproved #simplehabits #mealplanning #hearthealthyrecipes

What if I told you that something as simple as changing your breakfast could help you lose weight and lower your cholesterol? No extreme diets. No cutting out entire food groups. No feeling hungry or deprived. Just one smart change that sets your whole day (and health) up for success. That’s exactly what happened for my client. We didn’t talk about restriction — we focused on addition. Specifically, adding enough protein to her morning meal to keep her full, energized, and less likely to snack later. The result? ✨ 10 pounds lost ✨ Lower cholesterol ✨ More confidence and control over her health This is what heart health can look like when it’s rooted in simplicity, balance, and support. Inside the Heart Connection, you’ll learn exactly how to make small, effective changes that add up to big results — without overwhelm or confusion. We start the plant protein challenge May 21st. You in? DM me the word “PROTEIN" to see if it’s the right fit for you ❤️