Very low Digital Identity score (3/100)

I am just trying to get to grips with Bitdefender after leaving a rival app. I a way I am sorry I completed the identity protection section as my score is High Risk - 3/100).
The main culprits appear to be a couple of sites I don't recall ever joining and two which I had used years ago. Needless to say I can't recall password.
It is not obvious to me what I can do to improve my score - 3/100 "High RIsk" is alarming, especially as I would describe myself as a knowledgeable IT user very much aware of risks and generally very careful. I would have expected myself to have a high score. My low score is due to sites I have allegedly registered on but can't recall doing so, and hacked of information re Id, Pw and a few things which are in the public domain anyway.
The main thing is how can I follow any of the advice given cancel registration, or tick the options involves re-registering or getting new passwords to access them?
Need I panic!!😮