How to choose which messages to download in Mac Mail?

You can view messages on the server through the Account Info window in the Mail. If you have multiple email accounts, you can select the specific one that you wish to check.

After that you can select individual messages; or multiple messages by shift-clicking on them.

In case you want to delete selected messages, click on Remove from Server button. This will allow you to delete spam messages and to download only the selected messages.

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