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For online security a password manager is by far the easiest thing you can start using. I would personally recommend Bitwarden as it's opensource, self-hostable, and it's free plan has more than enough features for the average user. To make the transition easier just start changing passwords as you sign into accounts and always try to use the longest most complicated password possible unless you'll likely need to enter it manually at some point.
For keeping malware off your machine Windows Defender and some common sense should be perfectly fine, although I would recommend running ConfigureDefender and choosing whatever security level you find most appropriate for your use case. Also if you ever suspect you have malware that Defender didn't detect, just download the free version of malwarebytes, do a quick scan and uninstall it again; it's highly unlikely that something would make it past both of them.
