1. Create a private primary email address
This is your main email address and only for the trusted parties. Never use it to subscribe anything, mark any junk email you receive to this address as junk.
2. Read emails as plain text
If you select "view as plain text", all of the bad links, embedded viruses and other malware go away. Yes, you lose all of the graphics and links, but you lose the threats as well.
3. Use an email forwarder
Leemail.me is a great email forwarder, you can use it to auto-generate an address whenever you need to share your email with an unfamiliar company or a newsletter. It will forward the email from that company to you and you can always shut off that sender when you no longer wish to receive emails from it.
4. Don't hit "unsubscribe"
If you do, you will just verify that your email address is legitimate. Instead, call that company's customer service and ask them to remove your email or domain "blacklisted". If they refuse, report it to FTC.
5. Create secure passwords
Never use the same password for everything! Never use your birthdays or your kids' names or just "password" as passwords. Instead, create a spreadsheet of your passwords and save it in a secure place, of course, on the spreadsheet, only write things that you can understand so in case it falls to the other people's hands they can't decipher it.