One day salt is bad, the next it’s fine. Same for eggs and butter and lots of other foods. Are you confused? It’s perfectly understandable since the research behind dietary recommendations is a lot less certain than you think. The studies are often done poorly, relying on test subjects to voluntarily report what they eat or they’re performed on animals without knowing if translates to humans.
So what should you do? I can’t tell you, no one can at least not for sure. If your doctor tells you to avoid something or eat more of something else that’s probably as good advice as you’re doing to get. Other than that, eating everything in moderation seems like a good strategy.