Alternatively your hosting company may have some other means of uploading content, eg. via a web interface - check with them.
When you publish your flash file, a corresponding html file should be generated (if not, check your publish settings). Upload both the swf and the html to your webserver, and load the html page in your browser. If you're putting the swf file in a different directory from your html page, you need to amend the html code to reflect the new path to the swf file.
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