Your mac is capable of running all OS's up to and including macOS Catalina.
But I would recommend trying to download and install Mac OS X El Capitan
or macOS High Sierra. You will need another mac to do this.
To download El Capitan you will need to find a mac that is capable of running Mac OS X El Capitan.
Click on this link,
How to upgrade to OS X El Capitan – Apple Support
Go to Section 4 and click on Download OS X El Capitan.
This downloads InstallMacOSX.dmg to your Downloads folder.
The next section can only be done on a mac that is capable of running El Capitan,
a mac that came preinstalled with an OS later than El Capitan will refuse to do the next bit.
When downloaded open to InstallMacOSX.pkg, double-click on
that and an installation window will open, this does not install El Capitan
but converts the InstallMacOSX.pkg to the Install OS X El Capitan.app which
you will find in your Applications folder, it should be 6.2GBs in size.
(If the installation window asks which disk you want to install to, you must pick
the disk that you are booted to at the time. Not any internal or external disk that
you want to eventually install El Capitan on, that is for later.)
You are now ready to create a bootable USB installer disk using the Install OS X El Capitan.app
in the Applications folder and the createinstallmedia command in the Terminal app.
Read the instructions here,
How to create a bootable installer for macOS – Apple Support
The the bootable USB installer has been completed plug it in to your original mac.
Restart the mac while holding down the option/ alt key.
In a couple of minutes you will see the Startup Manager, select the USB and press Return.
The mac will now boot to the USB, a Utilities panel will open, select Install OS X and
press Continue.
If you prefer to download macOS High Sierra you will need to use a mac that is able to
run macOS High Sierra.
How to upgrade to macOS High Sierra - Apple Support
Go to Section 4 and click on Get macOS High Sierra
this will redirect you to the App Store High Sierra download page.
It should say Get or Download.
This will download Install macOS High Sierra.app directly to the Applications folder.
Now create a bootable USB using the instructions on the link from above.
When that is done transfer the bootable USB to the original mac, restart as described
above and then click on Install OS.