More about each step
Step 1: Download a backup from your current host. Open your current host's control panel and download all server files. The most important are the world folders (usually /world, /world_nether, /world_the_end), the /plugins folder and the config files (server.properties, bukkit.yml, spigot.yml and others).
Step 2: Sign up at 5GHz Hosting and choose a plan. Go to my.5ghz.host, create an account and choose a suitable plan. Not sure which one you need? Request a free 24-hour trial.
Step 3: Upload the files through the panel. Once the server is created, open the control panel. Go to the file manager and upload the downloaded files. The panel supports drag and drop and uploading archives with automatic extraction.
Step 4: Configure the server. Make sure the core version (Paper, Forge, Fabric and so on) matches the one on your old host. Check server.properties: the port, the maximum number of players, the game mode.
Step 5: Check and launch. Start the server from the panel and check the console for errors. Join the server and make sure everything works: worlds are in place, plugins are loaded, commands work.