Just download GPUz (here)
Voltage = Power Draw = Heat. If you can lower voltage while maintaining stability at a given frequency. That's (a free way) how you reduce temps and noise.
WattMan is the best program to use for this (already installed in the AMD graphics driver software)
Here's a tutorial using WattMan. Following that tutorial, if you want to just share the 7 frequencies displayed, I'll give you voltages to enter for each to save you a bunch of time and get you in the ballpark.
If you want to use Afterbuner, you'll have to set a negative voltage offset. and test around until you get something at works. I can help with what that offset would be if you tell us some frequencies and corresponding voltages that you're currently getting on auto voltage settings.