How to Avoid Hydrogenated Oils for Better Health

December 9, 2025 •

5 min read

According to the World Health Organization (WHO), over 278,000 deaths annually are linked to the intake of industrially produced trans fats. This makes it crucial to learn how to avoid hydrogenated oils, the primary source of these harmful fats.

Quick Summary

Guidance on how to identify and avoid hydrogenated oils, particularly partially hydrogenated oils (PHOs) and their trans fat content, in packaged and fried foods. Includes tips for reading labels and choosing healthier cooking alternatives.

Key Points

PHOs are Banned, But Check Labels: While the FDA banned partially hydrogenated oils (PHOs) in 2018, they may still appear in older products or imports, so always check the ingredient list.
Don't Trust '0g Trans Fat' Alone: A product can claim 0g of trans fat per serving if it contains less than 0.5 grams; always read the ingredients to be sure.
Avoid Common Culprits: Packaged baked goods, fried foods, and certain snack foods are common sources of hydrogenated oils, so limit your consumption of these items.
Cook with Healthier Alternatives: Replace hydrogenated fats in cooking with healthier, natural alternatives like olive oil, avocado oil, or butter in moderation.
Embrace Whole Foods: Base your diet on whole, unprocessed foods like fruits, vegetables, and lean proteins to naturally avoid industrial trans fats.
Ask at Restaurants: In restaurants, opt for grilled or baked dishes and inquire about the type of oil used for frying to avoid hidden hydrogenated oils.
Eliminating is Beneficial: Avoiding hydrogenated oils improves heart health by lowering bad LDL cholesterol and increasing good HDL cholesterol, reducing the risk of heart disease.

Understanding Hydrogenated Oils and Their Risks

Hydrogenation is a chemical process that transforms liquid vegetable oils into solid or semi-solid fats. This is achieved by adding hydrogen, which creates a more stable fat with a longer shelf life and desired texture for food manufacturers. There are two main types: partially hydrogenated oils (PHOs) and fully hydrogenated oils (FHOs).

PHOs are the primary source of artificial trans fats, which are widely recognized as being detrimental to health. The process creates trans fats as a byproduct, and consumption has been linked to numerous health issues. For this reason, the U.S. Food and Drug Administration (FDA) banned the use of PHOs by food manufacturers in 2018, though they may still be present in older stock or certain imported products.

While FHOs contain far less trans fat and consist mostly of saturated fat, they are often still present in highly processed foods. These products often contain high levels of added sugar and salt, making them less healthy overall. Therefore, while PHOs are the most dangerous, it is generally beneficial to limit all hydrogenated oils to improve your diet and reduce your intake of processed foods.

Decoding Food Labels: How to Avoid Hydrogenated Oils

One of the most effective strategies to avoid hydrogenated oils is to become an expert label reader. Food manufacturers can sometimes be misleading in their labeling, so it's important to know what to look for.

Look Beyond the '0g Trans Fat' Claim

An FDA loophole allows companies to label a product as having '0g trans fat' if it contains 0.5 grams or less of trans fat per serving. This can add up quickly if you eat more than one serving. The most reliable way to know for sure is to check the ingredients list.

Scrutinize the Ingredient List

Look for the words "partially hydrogenated oil". Even if it appears low on the ingredient list, it means the product contains trans fats. Also, be cautious of products that simply list "hydrogenated oil" without specifying if it's partial or full. In many cases, it is still an indication of a processed food that is best to avoid. It is a good practice to favor products with simple, recognizable ingredients.

Common Culprits: Where Hydrogenated Oils Hide

Hydrogenated oils are found in a wide range of processed and packaged foods. Being aware of the most common sources will help you make smarter choices.

Baked Goods: Many commercially prepared cookies, crackers, cakes, and pastries use hydrogenated fats for texture and shelf life.
Snack Foods: Items like microwave popcorn, potato chips, and certain crackers often contain these oils.
Fried Foods: Many restaurants and fast-food chains use partially hydrogenated oils in their deep fryers to extend the oil's lifespan.
Margarine and Shortening: These are classic examples of products made with hydrogenated fats.
Other Processed Items: This can include pre-made frosting, non-dairy coffee creamers, refrigerated dough, and frozen pizzas.

Healthy Alternatives to Hydrogenated Oils

Replacing hydrogenated fats with healthier alternatives is a key step towards a better diet. The best options depend on your cooking needs, but focusing on natural, unrefined oils is a good general rule.


Oil Type	Best For	Benefits	Things to Note
Extra Virgin Olive Oil	Salad dressings, sautéing, low-heat cooking	Rich in monounsaturated fats and antioxidants.	Lower smoke point, so not ideal for high-heat frying.
Avocado Oil	High-heat cooking, grilling, frying	High smoke point, rich in monounsaturated fats.	Can be more expensive than other oils.
Canola Oil	Baking, sautéing, marinades	Low in saturated fat and a good source of omega-3s.	Choose cold-pressed varieties to avoid a high degree of processing.
Coconut Oil	Baking, medium-heat cooking	High in saturated fat (lauric acid), which can increase HDL ("good") cholesterol.	High in saturated fat, so use in moderation.
Butter	Sautéing, baking	Adds flavor and is a natural fat source.	Contains saturated fat and cholesterol, so use sparingly.

Strategies for a Hydrogenated Oil-Free Kitchen

Making the switch requires conscious effort, but it is a manageable process. Start with small, consistent steps to overhaul your pantry and cooking habits.

Cook at Home More Often

Cooking at home gives you complete control over your ingredients. Instead of relying on processed foods, make your own baked goods, salad dressings, and snacks. This not only eliminates hydrogenated oils but also reduces your intake of excess salt and sugar.

Embrace Non-Fried Cooking Methods

Many hydrogenated oils are used for deep-frying because they hold up well to heat. By opting for baking, grilling, steaming, or sautéing with a healthier oil like olive or avocado, you can significantly reduce your exposure.

Choose Whole Foods

Build your diet around whole, unprocessed foods like fresh fruits, vegetables, whole grains, and lean proteins. These foods are naturally free of industrial trans fats and provide essential nutrients. When you do purchase packaged items, prioritize those with short, simple ingredient lists.

Ask Questions at Restaurants

Don't hesitate to ask your server what type of oil is used for frying. While some chains have moved away from PHOs, many may still use them. If in doubt, opt for grilled or baked options instead of fried foods.

Make Your Own Spreads

Avoid margarine and shortening by making your own spreads. You can find recipes for homemade, naturally fat-based spreads or simply use pure butter in moderation. For baking, alternatives like applesauce can also be used to replace some fats.

Conclusion: Making a Lasting Change

Avoiding hydrogenated oils is one of the most impactful dietary changes you can make for your heart health. It requires moving away from reliance on processed and packaged foods and embracing cooking with whole, natural ingredients. By learning to read labels, understanding where these oils hide, and choosing healthier cooking alternatives, you can significantly reduce your intake of harmful trans fats. This shift not only lowers your risk for cardiovascular disease but also contributes to overall improved metabolic health, weight management, and reduced inflammation. It's a proactive step towards taking control of your health with long-lasting benefits. Learn more about the risks of trans fats.

Frequently Asked Questions

Partially hydrogenated oil (PHO) contains trans fats, which are dangerous for heart health. Fully hydrogenated oil (FHO) contains almost no trans fat, but it is saturated fat and is still often found in highly processed foods with high sugar and salt content.

No, not all vegetable oils are bad. It's the processed, hydrogenated versions that pose the greatest risk. Healthy, unrefined vegetable oils like olive, avocado, and canola oil are rich in beneficial unsaturated fats and are recommended as part of a healthy diet.

Healthy cooking oil alternatives include extra virgin olive oil for low-to-medium heat cooking, avocado oil for high-heat cooking, and small amounts of butter or ghee for flavor.

To avoid hydrogenated oils in baked goods, you can bake at home using natural fats like butter, olive oil, or coconut oil. When buying packaged baked goods, always read the ingredient list for "partially hydrogenated oil".

While many major chains have reduced their use of partially hydrogenated oils in response to regulations, some still use them, and many older or smaller establishments might too. It's always best to ask or choose grilled options.

Even if labeled 'trans fat free,' margarine can still contain small amounts of trans fats and is generally more processed than butter. While butter contains saturated fat, it's a natural fat and many people choose it as a less-processed alternative to margarine.

Eliminating hydrogenated oils, particularly PHOs, reduces your intake of harmful trans fats. This can lower your bad LDL cholesterol, raise your good HDL cholesterol, and reduce inflammation, significantly decreasing your risk for heart disease, stroke, and diabetes.

Hydrogenated oil can be hidden in many processed foods, including frozen pizzas, microwavable popcorn, non-dairy coffee creamers, store-bought frosting, and refrigerated dough.