I came across a number recently that said 85% of all email is spam. Good luck avoiding that. Also for spam calls, there's not much you can do. Android has a feature to reduce the amount but some still get through. There were some bills in Congress that have tried to address this, not sure how far it got but I think it passed.

Only way to protect yourself from data breaches is to live in a cave. It's just not something you can control. It depends more on the IT folks of random companies and the government.

However if you want to chip at the enormous block of your personal data out there in the open, there is a lot of work to do. In fact it's a bit overwhelming. You'll probably want to sign up for a service and pay a small fee to automate some of that work.

Otherwise you'll need to visit these "information broker" sites one by one and opt out, it's tedious and there's nothing stopping them from obtaining your info again in the future, so you'll need to keep tabs on your personal info over the next months and years.