Balancing Refresh Rate and in-game V-Sync

Please excuse if my particular problem seems redundant. But it seems I have been looking back and forth between two issues, trying to find a solution to a problem I have been experiencing.

Since upgrading my monitor to a 165 hz HDR 2560x1440p curved display, I believe I have had a more difficult time locking my frame rates at 30.

In reading other related posts, some have pointed out that:

  1. using the nvidia control panel is not the best solution because it forces your gpu to work harder and hotter?
  2. Locking frame rates within the graphics settings requires you to do the math, due to the misconception that the three settings for 20, 30, and 60, do not mean actual fps but something else?

My finite understanding and limited attention span gets list in some of the conversation of these threads. Could someone kindly explain to me how I can best lock my frames at 30 as to achieve the smoothest flying, free from stuttering?

Will I need to lower my refresh rate? If so will I be sacrificing visual quality? Will it matter if HAGS is on or off?

i9 10900
RTX 2070 Super
32 gb ram
2 tb ssd + 2 tb hdd
Asus curved 32 " monitor 2560x1440p HDR 165 hz