Yes, you can upgrade from Windows 7 to Windows 10 without losing your files. Use the official Windows 10 Media Creation Tool for an in-place upgrade from Windows 7 to Windows 10. The Media Creation Tool has the ability to keep personal files during the upgrade process.
As for installed programs, the ability to save them depends on the version of Windows you are updating. That is, you cannot keep installed programs and settings when you upgrade from Windows 7 Professional and Ultimate editions to Windows 10 Home. When you upgrade from Windows 7 Ultimate or Pro to Windows 10 Home, you are also downgrading and therefore cannot keep installed programs and settings. However, your personal data is kept.
you may or may not be able to keep installed programs when you upgrade to Windows 10, depending on the version of Windows you're upgrading
You can upgrade from Windows 7 Starter, Home Basic, and Home Premium to Windows 10 Home while keeping your personal data, settings, and apps. Similarly, you can keep everything when you upgrade from Windows 7 Pro and Ultimate to Windows 10 Pro.
Bottom line: You can upgrade your system from Windows 7 to Windows 10 without data loss using the official Media Creation Tool.