These fats raise bad cholesterol, so a diet heavy in them may increase your risk of heart disease. Americans get about 11 percent of their daily calories from saturated fats. The American Heart Association recommends no more than 7 percent.

Margarine

(About 18 percent saturated fat, 0 to 30 percent trans fats; see The Origin of Trans Fats)
Made From: Vegetable oils.
Used In: Recipes for baked goods that call for stick margarine. Also used as an inexpensive substitute for butter.
Pros: Many tub margarines have been reformulated to contain mostly unsaturated fats, so check the label.
Con: Splatters if heated in a pan. Tastes synthetic.
Tip: Choose a tub margarine that lists a liquid vegetable oil as the first ingredient, says Lona Sandon, an assistant professor of clinical nutrition at the University of Texas Southwestern, in Dallas. Avoid stick margarines, which may have trans fats or saturated fats.

Solid Shortening

(20 to 30 percent saturated fat, 8 percent trans fat)
Made From: Partially hydrogenated vegetable oils.
Used In: Processed foods, some baked goods, piecrusts.
Pros: “If you want a flaky piecrust, there’s nothing better than solid shortening,” says P.J. Hamel, a test-kitchen baker at King Arthur Flour, in Norwich, Vermont.
Con: High in trans fats.
Tip: Replace part or all of the shortening with butter or canola oil for piecrusts.

Lard

(About 40 percent saturated fat)
Made From: Pig fat.
Used In: Fresh or frozen piecrusts and other baked goods; certain cuisines, including American southern, British, Mexican, Norwegian, and Chinese.
Pros: Gives a delicate texture and taste to fried foods and baked goods.
Con: Hard to find in stores.
Tip: Look for all-natural, preservative-free lard. Lard is fine for special uses, says Willett, but don’t make a habit of using it.

Palm Oil

(50 percent saturated fat)
Made From: The fruit of the palm tree.
Used In: Processed foods, such as cookies, crackers, and microwave popcorn.
Pros: Nutty flavor. High in antioxidants. Long shelf life.
Con: Very high in saturated fat.
Tip: When buying processed foods without trans fats, choose ones with palm oil (a frequent substitute), rather than palm kernel oil, which contains 82 percent saturated fat.

Butter

(About 60 percent saturated fat)
Made From: Cream or milk.
Used In: High-quality baked goods and desserts, sauces; also used as a spread.
Pros: Adds outstanding flavor, texture, and shape to foods.
Con: Contains myristic acid, thought to be the most potent LDL-raising fat.
Tip: Add a bit of butter at the end of sautéing for flavor.

Coconut Oil

(About 87 percent saturated fat)
Made From: Coconuts.
Used In: Nondairy creamers; Thai, Polynesian, and Indian dishes.
Pros: Resistant to rancidity. Contains lauric acid, a fatty acid that raises good cholestero.
Con: Has a strong taste.
Tip: It’s OK to have a dish with coconut oil every now and then,” says Sandon.