I'm afraid there aren't any "best" seeding or downloading settings that work universally for every person, computer and connection. There are just too many factors affecting each individual case. The general rule of thumb is to follow the basic optimization guide here:
http://www.tixati.com/optimize/
In my experience, the main one factor affecting torrenting performance is being sure that your ports are fully open and that your security software (firewall, antivirus) isn't otherwise interfering with the process.
From that point beyond, it comes a bit with experience and personal usage and needs, and each person's might be different.
Other than that, if you've been experimenting with network and transfer options not mentioned in that guide and are unsure about them, it might be best to leave them as the default until you're sure about what you're doing, yes (some of the more relevant option windows have a "reset to defaults" button if needed).