Can someone help me? Been out of crypto for years and want to cash in

So I know what I am doing with ETH and BTC (my two main positions) but I got crazy and bought a bunch of random altcoins back in 2018. I just logged into my metamask account for the first time in who knows how long to see what I have and if anything, I want to change it all into ETH or BTC. Looks like I have a bunch of INNBC (Innovative Bioresearch Coin) which is currently trading at $.05 on coin market cap.

Can anyone help me figure out how to get this shit cashed into ETH or BTC and sent back to myself so I can put it back on my hardware wallet? I honestly don't know what I am doing with this shit and just want to cash everything into ETH/BTC so I can hold it or spend it as I please.

Any help would be great! Thanks!