Password security issues

[Ace Card Jones]

Hey just out of concern i was wondering if anyone has any suggestions on how to secure passwords to your email websites forums etc

Its just a friend of mine has had his website hacked/cracked twice and his email once

This concerns me as i own a forum myself and worry constantly about someone trying something. I change my passwords regularly to keep as safe as i can but my friend did that too

so has anyone got any advice to keep your password safe in the first place or if worst comes to worst any programs to get your password back?

Thanks