There's a lot of flap online about two fat flips. One is from a study in Cell Reports that's calling out a component of "super-healthful" olive oil — the omega-9 called oleic acid — for its fat cell-building ability, which can fuel obesity.

Another study from the American Society for Nutrition says seed oils, long-targeted for links to nonalcoholic fatty liver disease, cardiovascular disease, obesity, and Alzheimer's disease, may be a good way to reduce your risk for heart disease and diabetes, and lower levels of inflammation biomarkers including C-reactive protein and serum amyloid A.

At first glance, that seems nonsensical. But do you know the phrase "the right dose at the right time"?

Olive oil may lower the risk of cardiovascular disease, some cancers, and dementia in people who consume higher amounts of it than those who use little or none. But new information reveals that getting too much oleic acid, even from olive oil, isn't healthy.

Ditto for seed oils such as sunflower, safflower, and corn. They deliver the omega-6 called linoleic acid. In moderation, they have benefits.

Unfortunately, Americans get 15 times more omega-6s than omega-3s (such as the fat in salmon and avocados), and that lopsided intake is related to higher risk for many chronic diseases. The ideal ratio is between 2:1 and 4:1 omega-6s to omega-3s. Then linoleic acid has health benefits.

Don't fry foods in seed oils. Don't soak salads in olive oil. For recipes to guide your balanced diet, enjoy my "What to Cook When Cookbook."