How do I update Contact Form 7 to latest version

The website I maintain is still running version 4.4.2 of Contact Form 7, which is deemed a security vulnerability. I would like to update to the latest version, but there is no option to do so within the WordPress Dashboard. I have downloaded the latest version from the website, but how do I install it without deleting my settings and data (in other words, without deleting the contact form that I have on the website)? Thank you.