The data looks like this:
Date Day Time Pred High/Low
2016/01/03 Sun 02:07 AM 3.0 H
2016/01/03 Sun 08:19 AM 0.79 L
2016/01/03 Sun 02:11 PM 2.7 H
2016/01/03 Sun 08:33 PM 0.27 L
2016/01/04 Mon 03:04 AM 3.11 H
etc.
Remove the Day column and combine the Date and Time data into a single column (I just used simple addition and formatted accordingly), and skip the H/L column, because you can see if it's high or low:
Date Pred
2016/01/03 02:07 AM 3.0
2016/01/03 08:19 AM 0.79
2016/01/03 02:11 PM 2.7
2016/01/03 08:33 PM 0.27
2016/01/04 03:04 AM 3.11
etc.
Select these two columns and create an XY Scatter Chart (not a line chart). Excel only plots the high and low points of the tides (the markers in the top chart below), not the whole sinusoid curve. But if you format the line to be smoothed (and remove the markers), it looks like a sine wave (bottom chart).
![Tide Chart in Excel](https://cdn.statically.io/img/i.sstatic.net/nglzu.png)