As a general rule, bigger triangles are best as they require less work overall for the engine to path the NPCs. However it is Not a hard requirement, the hard requirement is 2,000 triangles. Go above that and your going to have problems.
There is some debate over the use of "Balance for Optimization", some modders love it, some don't. I personally find it useful after I first navmesh a cell, as it tends to make a more efficient arrangement of navmesh triangles than I can alone. However the balance tool Will remove triangles if the pathway your trying to make is too narrow for big NPCs to pass over. For example if you have a very narrow passageway (one in which a sentry robot could not fit), the balance tool will remove the path as "invalid". This doesn't mean the path won't work for thin NPCs like people, it will, but in-game big NPCs can get stuck on a thin passage and be unable to get through. If the balance tool removes a very thin pathway, its a good idea to widen the path and try again - its an easy way to know if a particular pathway is too narrow or not. Balance will also remove extreme angles if you make a path at > than 45 degrees, or if the engine thinks that a particular triangle/set of triangles is too steep for NPCs to path-over, it will remove them too.
That said, you can make a Navmesh for a cell that you Never balance, and the game engine will work it just fine. NPCs may struggle on super-narrow paths or extreme angles if you have any, but the engine will still accept it. Generally I will navmesh an entire cell, balance it one time, and correct any mistakes the balance tool made (any triangles it removed), and go from there. Regardless of whether you use the Balance for Optimization tool, you should Always use the "Find Cover Edges" tool and then "Finalize Navmesh" - those are required and won't change your mesh in any way.
Luck!
Miax