what are my options when it comes to updating my recessed lighting?
R is for reflector and 30 is how many eighths of an inch wide they are... 3-3/4 inches in this case. BR is for bulged reflector. PAR is for parabolic aluminized reflector. 

I agree with all the other comments regarding code and UL. Halo says use halo trims. Of course they do. And technically you should use Halo trims, but I would use another brand in my own home if it was convenient and or priced right. It is just a beauty ring. 

They sell BR3O led lamps from 8 to 12 watt so stay with 9 watt maximum like they state on the label and sleep easy. I have 45 years experience in this work and this is 100% safe.