Unpacking the Hispanic Health Paradox: What Our Culture Can Teach Us About Wellness
Written by Isabel Vasquez Larson RD, LDN
Have you ever noticed how our abuelas seem to live long, vibrant lives even when life hasn’t always been easy for them?
They might not have had access to fancy gyms or expensive supplements, yet they often age with grace, maybe even living to be 90+ years old.
This is part of what researchers call the Hispanic Health Paradox—the surprising finding that, despite generally being of a lower socioeconomic status, Hispanic and Latine communities in the US often have a longer life expectancy than other racial and ethnic groups.
New studies are shedding fresh light on this phenomenon, including what contributes to our longer lifespans and reasons the gap may be shrinking. Keep reading to learn what these new findings mean for us, our families, and our health moving forward.
What the Latest Research Says
“Despite having lower levels of education, income, and access to health care, Latinos have a longer life expectancy than non-Latino individuals in the US,” say Griselle Batista PhD, RN and Rosa M. Gonzalez-Guarda PhD, MPH, RN—the authors of a recent JAMA Health Forum commentary.
They suggest that the key may lie in things like familismo, ethnic pride, and nutrient-dense traditional diets.
However, we still face high rates of chronic disease, and a 2025 study in the Journal of Cancer Biology by Asma Pinkey and colleagues digs deeper into why.
Although Latines live 3 to 4 years longer than non-Hispanic white Americans on average—per a 2004 study in Demography—we face higher rates of some chronic conditions like diabetes, liver disease, and some cancers.
Pinkey and colleagues note how a number of social determinants of health impact these disparities including socioeconomic status, structural inequities, environmental exposures, and cultural barriers.
Dietary changes upon acculturating to the US can also play a role. A 2024 study in the journal Circulation found that Latines who adopt a more typical US diet after migrating have a higher risk of cardiovascular disease and undesirable alterations in the gut microbiome.
Researchers attribute these alterations to eating less whole grains, beans, and fruits and more refined grains.
That said, health outcomes can vary greatly among Mexican, Puerto Rican, Cuban, Dominican, Central and South American communities. Researchers note that we need more studies to individually evaluate these different communities.
TLDR: Our culture offers powerful protective factors when it comes to longevity, but those strengths may fade as we lose touch with our roots.
Why We Tend to Live Longer
We Often Have Strong Family Bonds
Strong family networks are at the heart of Latine culture. Whether it’s caring for elders, living in multigenerational households, or sharing meals, this sense of togetherness provides emotional security and purpose—both linked to better mental and physical health.
Strong social connectedness with our immediate and extended families also leads to lower reported loneliness and depression compared to folks with less familismo, per a 2023 article in Environmental Health Perspectives.
Batista and Gonzalez-Guarda note that familismo may be one of the biggest drivers of our longevity. After all, studies—like this 2024 study in Social Science & Medicine—show that social connectedness is strongly linked with greater longevity.
Our Traditional Diets Are Full of Nutrition
Our ancestors thrived on diets rich in beans, corn, root veggies, fresh fruits, spices, and lean proteins. These foods are still prevalent in our communities, although Westernization has made fast food and convenience foods more prevalent.
Many classic dishes—like frijoles de olla, nopales, or sopa de lentejas—are naturally high in fiber, plant protein, and micronutrients. In fact, Hispanic Americans eat the most fiber of any racial or ethnic group in the US, per the USDA.
These cultural foods nurture a healthy gut microbiome and help protect against common causes of death like heart disease and diabetes.
Optimism and Resilience
The phrase “¡Sí se puede!”—coined by Mexican American activist Dolores Huerta—captures the resilience that lives within our communities. We have faced and continue to face discrimination and oppression with this strong sense of resilience.
Protests in Puerto Rico that ultimately led to the resignation of Rosselló in 2019 come to mind as a more recent example of how our perseverance and optimism lead to real change. That spirit of hope and resiliency has measurable effects on health.
Positive outlooks are linked to stronger immune systems, lower stress levels, and lower rates of heart health issues, per a 2010 study in the Journal of Personality. Even in the face of discrimination or hardship, this determined optimism helps buffer our well-being.
The Immigrant Health Advantage
Some immigrants arrive in the US with a plethora of health-promoting habits—like cooking from scratch, walking, socializing regularly, and smoking less—compared to native-born populations.
In fact, a 2013 study in Social Science & Medicine found that—at least for Mexican Americans—up to 1.9 years of the immigrant lifespan advantage can be attributed to lower smoking rates compared to white Americans.
This “healthy immigrant effect” contributes to the paradox, though research suggests it can weaken over time as we adapt to US lifestyles.
The Challenges We Face
A new Journal of Cancer Biology study reminds us that the paradox isn’t universal and that it’s at risk.
As younger generations of Latines are born and raised in the US, many are seeing rising rates of health issues like hypertension and diabetes. Why?
Dietary acculturation: More fast food, sugary drinks, and fewer home-cooked meals leads to lower intake of fiber and essential micronutrients and higher intake of added sugars, saturated fat, and sodium. This is largely related to systemic issues like food insecurity that affect many US Latines, per a 2023 study in Social Problems.
Limited healthcare access: Latines are more than twice as likely to be uninsured as non-Latino white Americans, per the US Department of Health and Human Services. This makes Latines less likely to seek out and receive quality healthcare.
Environmental barriers: Many Latine communities live in areas with less access to doctors, parks, and/or affordable, nutritious food. Plus, we are more likely to live in places with environmental contaminants that can lead to health issues.
Stress and discrimination: Chronic stress from social and economic pressures can wear down health over time. Plus, not all Latine families are close-knit, and we may face estrangement or trauma that worsens mental well-being and social connectedness.
The COVID pandemic. Unfortunately, the COVID-19 pandemic reduced Hispanic life expectancy by 3 whole years since members of our community are more likely to be frontline workers and/or less likely to receive healthcare, per a 2023 article in Environmental Health Perspectives.
Crucially, we are not a monolith. Health outcomes differ by country of origin, region, and even by how long families have been in the US.
That’s why researchers are calling for more disaggregated data—so we can better understand and address specific community needs.
Embracing Our Cultura To Protect Health
The good news? The very things that make our culture special can also keep us healthy. That’s right—you don’t have to ditch your culture in the name of health. Here are a few evidence-based takeaways inspired by the research:
Reclaim Traditional Foods
We’ve said it before and we’ll keep on saying it—our cultural foods are worth celebrating! Frijoles, lentejas, calabacitas, berenjena guisada, tamales, salsas, tortillas, pozole, and more are all nutritious foods that deserve a spot on your plate!
Lean into traditional whole grains like corn tortillas, tamales made with whole corn masa, avena, and amaranth; veggies like avocado, beans, onions, tomatoes, squash, and peppers; and lean proteins like fish, chicken breast, and lentils.
You’ll get a plethora of complex carbs, fiber, protein, and micronutrients to promote heart, gut, and metabolic health!
Keep Food and Family Connected
Make meals a shared ritual as much as you can. Sitting down with your family to eat encourages mindful eating and deeper connection.
Involve kids in cooking and share the history of your beloved family recipes. This helps tap into that ethnic pride Batista and Gonzalez-Guarda mention.
Move With Joy
Being active doesn’t have to mean going to the gym. Dancing salsa in the living room, cleaning the house, or walking with your familia after dinner are all forms of movement that can help lower stress and boost health.
Prioritize Mental Wellness
Familismo and optimism are strengths, but we can’t overlook mental health. Talking openly about stress, depression, or burnout helps break cultural stigma around mental health challenges.
Final Thoughts
To protect the health of our community, we must combine cultural wisdom with modern advocacy.
That means keeping what nourishes us—family, food, connection, culture—while pushing for systems that ensure equity in healthcare, education, and environment.
Here at Your Latina Nutrition, we believe that health isn’t about counting calories—it’s about honoring where we come from.
One powerful way to do that is by celebrating your cultural foods for all the nutritional and emotional value they possess! Because when we nurture our cultura, we nurture our health.
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
If you liked this post, you may also like:
10 Tricks to Enjoy Your Cultural Foods When You're Short on Time
15 High-Fiber, High-Protein Meals with Latin American Flavor
