I use Yahoo Mail as my main email address, this has pop access, I've used it for about 5 yrs now. Very little spam as they have built in spam filters, and very reliable.
Saying that, I don't normally have trouble accessing my NTL Mail, but it does get spam ridden, especially in the last couple of yrs, I've reported mass mailing to batches of names before, but they don't seem bothered about the increased traffic it must put through their servers.
Yahoo Mail is very good though, and accessible from anywhere via the web too just like normal. But I rarely log in via the web, just send and received via Outlook, Outlook Express or Incredimail.
If you download the Yahoo Companion Toolbar too, it also tells you as soon as mail comes into your inbox, so you can collect it straight away...this has been around for years, long before Gmails' notifier (as much as I like Google)