Arduino Mega Voltage Regulator Extremely Hot

after reading this...

I guess i will have to give it a try. as maybe my regulator is short circuit. I have measured it and it does not do a continuous beeeep, but each time i tap it i get a short beep. so something might be wrong.

So what powering solution would you recommend, a 7805 with heat sink or a switchmode power supply?
and then feed through the 5V pin ?