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I am a computer expert (40+ years) and I am the bearer of bad news. I can set up your mail so that it will be really safe, but it requires blocking almost everything except plain text (and maybe de-fanged HTML). I use such a limited-feature mail reader myself (pine under Linux) for most things. I can manually extract an attachment in most cases.
If you use a Mozilla-based system (e.g. seamonkey) and disable almost everything, you can be relatively save while reading your email: no images, external links, JavaScript, Java, install on demand, and absolutely no SWF/Flash/PDF. This is true for Windows, Linux, Mac.
Of course, do all the other high-lockdown things (spam handling, anti-virus, firewall, spyware cleaners ), don't use an account with administrator privs; disable all the services you don't need (web host, remote management, file sharing); stay up to date with patches, virus definitions and such, including ones you might haved missed because you have to manually download them from the vendor's site); configure your wireless to only connect to networks that you explicitly allow and which have strong encryption and private keys, disable peer-to-peer, auto connect, default networks, etc. and then never connect to a hotspot, cafe, or hotel wireless system; use a hardware firewall (linksys, dlink) between your system and anything else on your network and monitor its logs.
Consider using a minimal web browser such as w3m or links. If you won't do that, at least use flashblock. Don't use Internet Explorer or Outlook.
Be aware that anything plugged into your USB port, IR port, or similar connection can hijack your system -- cameras, phones, portable music. Same goes for removable media: CD, DVD, diskette.
For some help detecting problems and improving your security, www.spywareinfo.com is a good starting point. That site also has forums where volunteers will help you cleanup an infected system.
If you are not scared enough yet, consider that we are starting to see pre-infected hardware components -- disk drive, graphic board, networking card. I will not discuss some even-worse threats. Remember they have successfully hijacked the State Department and the Naval War College in the last six months.
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