How can I update the open source BIOS on ThinkPad?

I want to update the open source BIOS on ThinkPad. I value privacy and security, so a secure BIOS is good. Linux is better than Windows or iMac. I prefer secure open source instead of the closed BIOS provided by Lenovo and IBM. Which BIOS is better? Also, please tell me how to update the BIOS! !
My Thinkpad is x230i and t420.

so you want “update” or “install” ? anyway here is 2 options (not sure if they support you laptop, im not good at that stuff xD but here we are): https://libreboot.org/ and https://www.coreboot.org/

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I have ThinkPad x230 / x230i / t420 now and want to update BIOS. But I don’t like closed source BIOS like Lenovo has. So I’m looking for an open source BIOS. So the question is: Which BIOS is best for privacy and security? Which is better, libreboot or coreboot? Also, please let me know if you like sites and videos on how to update and install!

https://forum.privacytools.io/t/2991 ?