High nitrate is not something that will quickly affect your fish like ammonia or nitrite. But it will severly cut their lifespan and make them more susceptable to disease and parasites if they are added to the tank by new fish, plants etc.
Have you tested your tap water for nitrate? I get 30ppm nitrate out of my tap so I am creating a heavily planted tank to help deal with that.
If the nitrate is purely building up in the tank this is often due to 3 reasons
- Not enough water changes
- Dirty filter
- Dirty substrate
I dont think 3 gallons a week in a 30 gallon tank will cut it you would want to be doing between 10-15 gallons a week. It is also important to keep your substrate as much as possible and remove any organic waste that has built up - if you have any bottom dwellers this will help as they will make sure it breaks up and gets into the water column and sucked into your filter.
I think it would be worth cleaning your filter out (in a bucket of tank water) and checking it again.
Wills