Play 4-4 Cover 3. Your CB's and Safety will drop back to cover deep passes, you keep all 4 of your Defensive Linemen on the field, and you bring out an extra LB. The 4 LB's will spread themselves out about 3 yds in front of the line of scrimmage and cover most of the tacklebox area and perimeter.
Decide if you want that Safety to be another good run defender (SS) or be safe with a better pass defender for potential deep balls/play action (FS) and formation sub whichever one you want in there.
Pinch your DL if you have to in order to eliminate the FB in the triple option - try to defend it straight-up if you can though.
Then, spread your LB's out so they cover even wider.
Lastly, control the Inside Linebacker on the opposite side of the strong formation - usually denoted by where the TE is. Play as the ILB opposite the side of the TE. The reason for this is that you can then allow 2 CPU LB's to be closer to the ball if the team runs strong-side which is most common - then you can chase down from behind and usually find your way to the ball unblocked.
All of these techniques should make you money on D - I've been shutting down human players who are very good at the option for years.
Obviously, having talent at your LB and DL positions makes it much easier - but these techniques should help regardless.