Outlook Express is fine, just configure it to not automatically open the email. Of course my primary address is a web-based account.
To avoid viruses:
1)Get an antivirus program and update it everytime you go online or everyday. Those automatic update things don't always work.
2)Run your antivirus program everyday
3)Backup all your files
4)Get ALL critical updates including those for microsoft programs
5)Get a firewall and put it on the highest setting.
6)Configure Windows so that it shows the file extensions. To do this go into Windows Explorer->Tools->Folder Options->View and unclick Hide file extensions for known file types. What it will do is show the extension along with the name of the file. Just because a file has a winamp icon doesn't mean it is automatically an mp3. Many virus senders disguise viruses this way.
7)Delete all email from unknown senders and never open attachments unless you personally know this person. But always scan it before you open it. I also tell my friends to send me an email before they send me a file. That way if a huge file ends up in my mailbox, i will assume it is a virus and not open it.
8)Always scan stuff you download before you open it.
9)Don't download programs off of IRC or Morpheus=bad idea
10)Configure your antivirus to Real Time Monitor to protect you while surfing the web.