Hydrogenated oils refer to vegetable oils that have hydrogen atoms added to them to create a more solid and shelf-stable product. The benefit of doing this is that the length of time it takes for food to spoil is lengthened. According to the Harvard School of Public Health, the disadvantage of using these oils is that even if eaten in small amounts, cholesterol levels can increase. Understanding which foods contain high levels of hydrogenated oils helps prevent eating them in excess. Hydrogenated oils are also known as trans fatty acids or trans fat. The American Heart Association recommends consuming less than 1 percent of your total daily calories from trans fat.
Baked Goods
Baked goods have substantial amounts of trans fat. This is primarily because of the ingredients used to prepare the product. Butter, vegetable oil, palm oil, coconut oil and margarine are all used in baked goods and contribute to trans fat content. Oils can also be partially hydrogenated in which they are more stable than a liquid, but not as stable as a solid. This is ideal since it creates a very a soft and highly palatable shelf-stable product.
Fried Foods
Fried foods contain a great deal of trans fat since the oil used to fry them is usually a hydrogenated oil. French fries, fried onion rings, fried chicken, fried fish and any other fried items are typically served at restaurants. The Harvard School of Public Health explains that for every extra 2 percent of calories from trans fat eaten daily, which is equivalent to the amount in a medium order of fast-food French fries, the risk of coronary heart disease increases by 23 percent.
Animal Products
Animal products such as beef, lamb and pork tend to have small amounts of naturally occurring trans fatty acids. A small amount is not harmful until several servings are eaten and then the amount of trans fat begins to add up. Being mindful of the amount of animal products you eat will help limit intake as will watching the total amount of saturated fat you consume. If saturated fat intake is limited in the diet, then trans fat will be limited as well.
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