I have T-Mobile post pay which comes with their “Scam Shield” service. I have yet to receive any spam calls in over 2.5 years. The occasional spam text gets through (maybe 2-4 per year) but they are always caught by iOS’ excellent spam filter and never actually gets through to me.
OP, you may want to enroll in an online data deletion service. That also helps cut down on unwanted calls and texts.
Lastly, get yourself a Google voice or other VOIP number that can receive SMS and use that for all random things you have to sign up for. Food orders, loyalty programs, online orders, etc. That will significantly cut down on the number of companies with your physical cellphone number.