I tried reading the thread but couldn't find the answer to my questions.
1. I currently have El Capitan. Do I need to download Sierra first before moving on to High Sierra?
If I'm not mistaken, your late 2009 MBP has the model id as MacbookPro5,5. If that is the case, your MBP is not a supported device for High Sierra. But, you can run dosdude1's patcher for unsupported macs.
You can find the patch plus release and process notes here:
http://dosdude1.com/highsierra/
I used it on my mid 2009 MBP with success.
2. Is it worth downloading the GM of High Sierra or just wait till the official release?
If you have time to spare and want to run a sandbox before the official release, I think it is worthwhile.
The GM (gold master) candidate was released yesterday.
Have fun.
Thanks