i use Krystal web hosting (uk)

£4.99 for basic account

£9.99 unlimited subsite account (my choice)

No need to run daemons or maintain packages or configure backups

You can configure ssh access to put files

To deploy I use lftp which takes ftp commands from stdin and can do a recursive mput very similar to rsync

so I run my hand built deploy.pl which calls a subscript like this

  time ./scripts/push_to_cdn.pl | lftp