Using stock cooler / are you over clocking / is the inside of your PC clean or full of dust?
I'm on a phenom II X4 945e and a hd5770 and get near constant 200fps with dx9 frames so I wouldn't say upgrade your PC.

Yea its stock cooler, no overclocking. And the pc is pretty clean, so that shouldnt be a problem. I just hope that i havent burnt the cpu or something.

The first thing I'd do before replacing any parts is to do a nice old spring cleaning inside your PC.

CPUs can withstand higher temperatures don't worry...
Chances are high that your thermal paste is too old but I'd advice getting an aftermarket cooler and new thermal paste.

Hmm okey im gonna do some cleaning then! But i honestly dont think thats gonna be enough.

Okey if the cleaning wont help im gonna buy a new cooler etc. Any suggestion on cheap and good cpu cooler

I'd definatly get a new cooler
I've used both the termalright macho and termalright true spirit in builds and both are great. The macho is bigger and probably overkill but in Germany is the same price as the true spirit (35€).
Macho > true spirit, but get the true spirit if it's cheaper.

Both come with mounting options for all other sockets too so you can just use it for future builds too.

Okey thank you for all the advice.

Really AMD's are pretty touchy with heat - it's part of the trade you get in the Intel Vs. AMD war. AMD's don't really like to run anywhere over 55 degree C, if you go over that they start to suffer, performance wise, however, they'll operate in extreme cold (like kelvins cold), whereas intel can generally manage operating flawlessly at higher temps whilst they suffer in extreme cold.

Yeah CPUs are rated to survive much hotter temps - but 90 C is pretty extreme, especially for an AMD (which is undoubtedly not performing as well as it could).

Anyhow...

A. Is your stock cooler properly seated to the processor
B. Is it spinning fast enough (BIOS settings and also visual confirmation)
C. how is the air flow in your case - do you have a fan that's gone out or not spinning properly

There's absolutely no way the stock cooler should be ineffective if you're not overclocking unless you've got bad air flow (hot air hanging on the processor), a fan that's not spinning, dust bunnies, or mayhaps, your thermal paste was applied to liberally or messed up somehow, in general AMD stock coolers arrive with a minimal amount of thermal paste on them (which is fine and dandy), but if you purchased it premade then it may have tons of grease under there or more problems.

I honestly dont know if the cooler is perfectly put on there, since i did it like 4 years ago, i cant move it atleast. Fast enough? Oh dear god i can hear my pc to the kitchen, so i would say yes. The airflow is REALLY bad, only 2 fans but idk how to make it better except than buying a new case+fans. Its a old Antec case.

I just went rambo on my poor pc and blew all the dust of it, fans seems to go alittle bit more silent now !

I've had to replace my liquid cooling unit for my CPU 2 times because of overheating. I'm not sure if the unit just failed or just has a short lifespan but in my computer it is a real easy install. Granted it was a little more difficult the first time around its as easy as just removing it and then putting the new one in.

http://www.cpuid.com/downloads/hwmonitor/1.24-setup.exe

grab this, check temps, post back, cheers!

I think the most popular cooler is the hyper evo 212, planning on getting one myself. If the problem doesn't resolve itself, consider that one too. Grab some arctic silver paste too, while you're at it

To check your temps and all that good stuff I highly recommend this piece of software: Open Hardware Monitor

Really make sure to clean up inside of your computer thoroughly (trust me the difference in some cases is tremendous).

List of decent coolers I'd recommend myself:

Zalman CNPS10X Performa
CM Hyper 212 EVO
Scythe Mugen 4
Thermalright HR-02 Macho Rev A (BW)
Noctua NH-U12S

Yeah your fans shouldn't be *that* noisy.

Are any of them making a clicking or grinding noise? My *guess* is that you could prolly pick up an additional case fan and vent the air - but my other guess is that it's gotten dusty in there and you may have lost a bearing in one of the fans (if it's extremely loud) and so it's not spinning very quickly. If you haven't oiled any of them in 4 years they may need it (especially if you have a fan that is very noisy, clicking, or grinding). I'd avoid picking at the CPU fan unless it's really noisy, clicking, or grinding.

My graphics card has a fan that occasionally gets INCREDIBLY loud (like it will scream because the bearings want to lock up) so I have to put some of my patented mixture of gun and knitting machine oil down in it once every 6 months or so lol.

You can also take a vacuum cleaner to your PC if you wish (I try to do it every now and again) since some dust is just kinda stuck in there usually.

My two cents: the best thermal transfer is direct metal/metal contact. Think of thermal grease as a way to fill the small machine marks that typically make up the surface of the heatsink and the CPU.

If you want to have some fun, you could lap your heatsink and proc to a mirror finish, and get some crazy heat reduction.

I'd recommend with a pinhead sized drop of thermal grease on the center of the processor. The more metal on metal, the better the cooling.

There are some excellent articles out there. Since you are worried about heat, I'd look at recommendations by overclockers.net, as that's what they are looking out for as well. :)

silentpcreview.com has a ton of great articles on cooling hardware, from a noise perspective. HardOCP is excellent for some hardware reviews as well.

Good luck!

Get better thermal paste.