Here are the settings I use as configured by the nVidia control panel that have made the most difference in my frame rates. Please note, I also have Kriller2's Pacific Enviroment 2 mod installed which really helps with some of the cheesy particle effects your seeing...
Anistropic filtering - 2x
Antialiasing - Tranparancy - Supersampling
Force Bitmaps - Bilinear
Triple Buffering - On
As far as the in-game graphics options, the best thing I can suggest is to experiment with them until you can strike a balance. I'm getting acceptable frame rates (40-45 fps) with my 7600GS 256M card, XP SP2, 1G RAM and AMD 3000+ CPU at 2.01Ghz so I KNOW you should do better with your setup!
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