Help! Overclock E4300 with ECS or S3 motherboard?

I am looking to bump up my cpu just a bit.
I just got the MB+CPU cheap combo at Frys for $160
E4300 and ECS PT890T-A

I have read many post about OC with anthing "BUT" this crappy board.

Here is my goal..... Arrow

I would to OC this cpu with the least amount of money $$$ put in.....
I dont' need to OC to 3.8Ghz or 4.3Ghz....i need it to last about 5yr or more
with little or no money put into it.... I am cheap... Wink

Quesiton?

1. Can you OC with this ECS board? or if needed, just buy a better heatsink w/ fan? To what speed is stable and safe?

2. What memory should i use? Am i OK with 5400, 667mhz any brand? or Do i have to get 800mhz?

3. I hope to OC the cpu at a range of 2.2Ghz to <3.0Ghz.? what is the setting? How do i do that? Do I have to change the board? or buy another Heatsink?