With 30 gallons, you need to be changing at least 15 gallons every week.
Nitrate gets high when
the tank is overstocked
the fish are fed too much
water changes are not large enough or frequent enough.
Nitrate is made in the tank by the filter bacteria. if there are lot of fish creating a lot of ammonia, it will be turned into a lot of nitrate. Eben if you are not overstocked, if you feed the fish too much, the left over food will decompose to make nitrate.
The only way to remove nitrate is by water changes, so not enough or not big enough leaves a lot still in the water so it builds up.
You need to get the nitrate down, and water changes are the main way of doing this. A 75% water change should reduce it but you'll need to more than one to get nitrate down to the same levels as your tap water. Once you've reduced it, you need to keep it down.
The filter bacteria live in the biofilm which is tightly bound to surfaces. Water changes do not damage them.