Here look through these threads.
https://www.youtube.com/watch?v=J21cz6082lo&t=0s
https://www.reddit.com/r/EscapefromTarkov/comments/mgzcm7/halved_fps_this_update/
https://www.reddit.com/r/EscapefromTarkov/comments/mgyk3s/anyone_else_getting_some_pretty_insane/
In there, there should be a video that's like a 30 min FPS fix. That will show you how to clear the cache. This made the game run better than it ever has before for me.
If you need more info just search for FPS in the bar that's what led me to these that I bookmarked.
Things I remember doing:
Stop forcing V-Sync through the Nvidia control panel after latest update, just turn on V-Sync in game.
Turn off AUTO Ram Cleaner / Clearer
Turn on "Only use Physical Cores"
Turn on "MIP Streaming", off with everything else (checkmarks at bottom)
Object LOD: 2.5 O Vis: 1500 Shad Vis: 45
Also there should be a comment in one of the threads, but make sure that your RAM is at the right speed! Somehow between me setting up my PC and playing Tarkov for a few weeks, my RAM speed was lowered from 3200 back to default 2333. Change this in BIOS if you see it's not what it should be. This instantly gave me an FPS boost.