Low cost quiet cpu cooler that will fit

Hey fellas, i'm looking for a cpu cooler recommendation.

CPU: i5 3570k
Mobo: Asrock extreme4
GPU: gigabyte windforce 7850
PSU XFX core ed 750w

in a Coolermaster Silencio 550 case

Since i'm running some powerfulish gear in a low airflow case i'm upgrading the stock 120mm 800rpm fan with a 140mm fractal designs silent series fan - are these any good?

Also I thought i'd better increase the power of my stock cpu cooler.

Obviously noise is an issue for me so what cpu cooler would you guys recommend? Considering i want it to be quieter than stock and also more powerful.

Also my case has a max CPU cooler height of154mm

Thanks a bunch for your help guys, i appreciate it