Macbook Pro 15" Late 2013 - Which OS? Worth it?

Hi all,

I have a Macbook Pro 15", Late 2013 model. A number of applications and tools I now need are incompatible with my current OS (Big Sur 11.7.10), which is the latest officially compatible with the device.

I have had some performance issues with the machine for years (overheating, excessive CPU for 'kernel_task'), perhaps due to excessive Chrome windows and tabs, which is necessary for my job but disappointing given the specs. Regardless, would an OS upgrade be recommended? If so, which one? I am concerned about the risks, as I have seen some concerning posts in this subreddit.