If you have a Facebook account, I think you should change your password. You might know or not know this, but Facebook suffered a data breach and over 500 millions of user data had been stolen. This news was released around one month ago.
The data includes phone numbers, Facebook IDs, full names, locations, birthdates, bios, and, in some cases, email addresses.
Use a password manager like Bitwarden, KeepassXC. And 2FA programs like Authy to secure your FB account. Once you've activated 2FA, I think you can remove the phone number from the FB account.
Other tools you can use:
Email forwarding: simplelogin.io, anonaddy.com. You can use these tools to create an email alias and hide your real email. Register with any website, like Youtube or Facebook, and give the email alias instead of your real email. Both are open-source and based in the EU.
: If you enter your email into the search box, this tool will tell you whether your email was stolen in any data breach. And, it will also tell you what website and when.
Google search: Enter your email in a quote like "[email protected]"
and see if it was exposed somewhere on the net.
Open-source email services: Tutanota.com and Protonmail.com. I personally stay login into my Tutanota account on my browser. Then, use simplelogin.io above to forward emails to my Tutanota inbox.