At the end of October, more than 5,600 firefighters continued to battle 22 wildfires in California. On October 28 alone, they responded to 29 blazes.

You can bet they wished it were as easy to dampen the destructive power of those flames as it is to tamp down inflammation and resulting health hazards in your body.

New research from the Harvard T.H. Chan School of Public Health looked at data on more than 200,000 people spanning 32 years. It shows that compared to eating an inflammation-boosting diet of refined sugars and grains, fried foods, sodas, and other highly processed foods, a diet packed with phytonutrients cools inflammation and makes your risk of heart disease 46% lower — and stroke 29% lower — than for folks who eat those unhealthy foods. 

Writing in the Journal of the American College of Cardiology, the researchers advocate a diet loaded with green leafy vegetables like kale, spinach, cabbage, and arugula; yellow and orange vegetables like pumpkin, yellow peppers, some beans, and carrots; whole grains; and coffee, tea, and wine.

Another great anti-inflammatory, heart-loving trick: Eat about 1 to 2 ounces of walnuts daily. A new two-year Spanish study in the same journal found that eating walnuts significantly reduced levels of six out of 10 inflammatory biomarkers tested.

Launch your firefighting efforts with a real heart-warming — but anti-inflammatory — winter treat: When Way Golden Milk, made with almond and hemp milks, ginger, vanilla, cinnamon, turmeric, almond butter, and more.

Get the recipe in the "What to Eat When Cookbook."